Apple-Sesame Chicken
Photo: Oxmoor House
Ingredients
- 1 tablespoon reduced-calorie margarine
- 2 (6-ounce) skinless, boneless chicken breast halves, cut into thin strips
- 3 cups fresh broccoli florets
- 1 cup cubed Red Delicious apple (about 1 medium)
- 3/4 cup sliced mushrooms
- 1/4 cup thinly sliced celery
- 1 tablespoon water
- 1/4 teaspoon salt
- 1/4 teaspoon curry powder
- 1 1/2 cups hot cooked long-grain rice
- 1/2 teaspoon sesame seeds, toasted
Preparation
Melt margarine in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 3 minutes. Add broccoli and next 6 ingredients; cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender, stirring often.
To serve, spoon 3/4 cup rice onto each plate; top evenly with chicken mixture. Sprinkle with sesame seeds.
Print
- Yield: 2 servings (serving size: 3/4 cup rice, 1/2 of chicken mixture, 1/4 teaspoon sesame seeds)
Nutritional Information
| Calories per serving: | 450 |
|---|---|
| Calories per serving: | 0.0% |
| Fat per serving: | 9.1g |
| Saturated fat per serving: | 2.1g |
| Monounsaturated fat per serving: | 0.0g |
| Polyunsaturated fat per serving: | 0.0g |
| Protein per serving: | 42g |
| Carbohydrates per serving: | 49.7g |
| Fiber per serving: | 5.8g |
| Cholesterol per serving: | 94mg |
| Iron per serving: | 0.0mg |
| Sodium per serving: | 486mg |
| Calcium per serving: | 0.0mg |
Good to Know
Try this stir-fry with an apple spin. For a more stir-fry flavor, mix the vegetables, apples and chicken with a low-sodium soy sauce. Serve over whole grain rice instead of white rice to get heart-healthy fiber.This Recipe Is
All-New Complete Step-by-Step Diabetic
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